How to do the Cable Pulldown
Cable Pulldown is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Cable Pulldown demonstration · © GymiaFit
Cable Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Pulldown step by step
- 1Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
- 2Sit on the seat with your back straight and your feet flat on the ground.
- 3Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
- 4Lean back slightly and engage your core.
- 5Pull the cable bar down towards your chest, squeezing your shoulder blades together.
- 6Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Pulldown — questions
What muscles does the Cable Pulldown work?
The Cable Pulldown primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Cable Pulldown?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Pulldown suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Pulldown?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.